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Oven-Roasted Boston Scrod
Learn how to prepare traditional Northeastern meals and dishes that will delight even the staunchest Yankee stomach.
Creole Vegetables and Chicken
Yield: Makes 8 servings
Ingredients:
Nonstick cooking spray
1
can (about 14 ounces) no-salt-added diced tomatoes
8
ounces frozen cut okra
2
cups chopped green bell peppers
1
cup chopped yellow onions
3/4
cup sliced celery
1
cup fat-free reduced-sodium chicken broth
2
teaspoons Worcestershire sauce
1
teaspoon dried thyme
1
bay leaf
1
pound chicken tenders, cut into bite-size pieces
1
tablespoon olive oil
1-1/2
teaspoons sugar substitute
3/4
teaspoon Creole seasoning
Hot pepper sauce (optional)
1/4
cup chopped fresh parsley
Preparation:
1.
Coat 3-1/2- to 4-quart slow cooker with nonstick cooking spray. Add tomatoes, okra, bell peppers, onions, celery, broth, Worcestershire sauce, thyme and bay leaf. Cover; cook on LOW 9 hours or on HIGH 4-1/2 hours.
2.
Coat 10-inch nonstick skillet with cooking spray. Heat over medium-high heat until hot. Add chicken; cook, stirring frequently, 6 minutes or until lightly browned. Add to slow cooker, along with remaining ingredients except parsley. Increase slow cooker temperature to HIGH. Cook on HIGH 15 minutes to blend flavors. Stir in parsley.
Notes
The frozen okra does not have to be thawed in this recipe. The okra helps to thicken the dish, while the white sugar helps to eliminate the acidic taste of the tomatoes.
Nutritional Information:
| Serving Size: 3/4 cup | |
| Sodium | 87 mg |
| Protein | 10 g |
| Fiber | 3 g |
| Carbohydrate | 9 g |
| Cholesterol | 21 mg |
| Saturated Fat | <1 g |
| Total Fat | 3 g |
| Calories from Fat | 23 % |
| Calories | 95 |
Dietary Exchange:
| Meat | 1 |
| Vegetable | 2 |
This recipe appears in:
Southern
